RP21 - Knee & Hip Pain

How to Massage and Release Quad Muscle Pressure Points


  • Relieves muscle tension and soreness
  • Improves flexibility and range of motion
  • Enhances circulation to the leg muscles
  • Aids in injury prevention and recovery


  1. Get Ready: Lie face down on the floor. Place a foam roller just above your knees.

  2. Arm Position: Bend your elbows and rest your forearms flat on the floor. Your elbows should be directly under your shoulders.

  3. Maintain a Plank Position: Engage your abdominal muscles to keep your body in a straight line, like a plank. Squeeze your glutes to prevent your body from sagging.

  4. Choose Your Approach: You can work on both legs simultaneously or one leg at a time. If you're new to this, start with one leg for less pressure and better control. To make it more challenging, try both legs at once.

  5. Rolling Technique: Using your forearms for support, gently roll the foam roller across your thighs towards your pelvic bone. Apply moderate pressure. This movement should feel like a massage for your quadriceps.

  6. Repeat: After reaching your pelvic bone, roll back in the opposite direction towards your knees. Continue this back-and-forth rolling motion.

  7. Avoid Knees: Be careful not to roll directly over your knees; focus on the quadriceps muscles.

  8. Duration: Spend 1-2 minutes on each leg, adjusting the pressure as needed. You can increase or decrease the intensity by shifting your body weight or using a softer or firmer foam roller.

  9. Breathe: Remember to breathe steadily as you perform the massage.

  10. Hydrate: Drink plenty of water after the massage to flush out toxins and support muscle recovery.

By following these steps, you can effectively massage and release pressure points in your quad muscles, promoting muscle health and overall well-being.